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Symptoms Associated With Snoring
Snoring occurs when the tissues of the upper airway vibrate due to turbulent airflow through the nose and throat. It is, quite simply, the sound of vibration. Nevertheless, it can become quite loud when the airway is especially unstable during sleep. If the soft tissues more fully collapse into the airway—leading to obstruction, drops in blood oxygen levels, and sleep fragmentation with awakenings—this issleep apnea.The two conditions often coexist.
Though typically benign, if snoring progresses to sleep apnea, however, this may be more serious. Sleep apnea is associated with daytime sleepiness, getting up to pee at night, teeth grinding, and other symptoms. It may contribute to other health problems, including hypertension, diabetes, atrial fibrillation, heart failure, heart attack, and stroke.
It should be noted that chronic snoring in children is never normal and should be evaluated further.
Treatment Options for Snoring
There are various treatment options available to remedy isolated snoring. These range from home remedies, over-the-counter medicines, and strips to prescription medications, surgery, and medical equipment like CPAP. Explore the options and discover what might help you to breathe and sleep better:
Stop Smoking
Smokingcigarettes is clearly linked to an increased risk of snoring.While it can be challenging toquit smoking, talk to a healthcare provider about your options for quitting. They can recommend quit aids, medications, and counseling. You will reduce airway irritation and swelling and benefit your overall health.
You may also want to explore online resources atSmokefree.govandQuitnow.net.
Stay Off Your Back
Sleeping on your back invariably worsens snoring. Try to keep to your sides. Consider the use of positional therapy, including a tennis ball sewn into the back of a t-shirt or the Night Shift or Zzoma positional devices.
Reduce Your Alcohol Intake
Alcoholis a muscle relaxant. It causes the tissues of the throat to relax and leads to poor sleep later in the night. This can contribute to your risk of both snoring and sleep apnea.Therefore, it is recommended that you avoid consuming alcohol for several hours before bedtime.
Use Nasal Saline Sprays and Rinses
Alternatively, you can purchase saline spray applications from squirt bottles (Ocean Air, Ocean Spray, Simply Saline, Alkalol, etc.). These are very inexpensive and can be purchased for less than $5 to $10 at nearly any pharmacy aisle. You can use these rinses and sprays as often as you like. There is no risk of side effects, other than a runny nose.
Try Breathe Right Nasal Strips
Another option available over-the-counter is the Breathe Right nasal strips. Much like a band-aid, these sticky strips lift the bridge of your nose. If the obstruction is relieved, snoring may subside. Some people find the adhesive too harsh, and it may damage the skin of older people.
Consider Theravent Snore Therapy
Developed as an alternative to CPAP (and sold as Provent), these adhesive strips secure a micro-valve inside your nostrils that prevent full exhalation. Gradually, air builds up and creates a pressure that could theoretically stabilize the tissues of the airway and reduce snoring. Unfortunately, if the mouth comes open, the built-up air escapes. At a cost of about $1 per day, it might be worth a try, but it doesn’t have a very proven track record.
Focus on Weight Loss
Losing weightif you are overweight or obese may reduce the crowding of the airway. This can improve snoring and reduce your risk of sleep apnea.
Treat Your Allergies
If you suffer from seasonal allergies, consider using steroid nasal sprays to relieve your symptoms.With less congestion, you may also snore less. Options include Flonase, Nasonex, Astelin, Zetonna, and others. There is also now an over-the-counter option called Nasacort. Other oral medications to treat allergies can also be helpful, including prescription Singulair as well as over-the-counter Allegra, Claritin, and Zyrtec.
Raise the Head of Your Bed
Avoid the Chinstrap
You may see products available that are like a fabric chinstrap that supports your jaw and keeps your mouth closed. This may prevent mouth breathing, but what if you are breathing through your mouth because you need to? This is a bad idea and these devices are not recommended.
Do Some Tongue Exercises
There is some evidence thatmyofunctional therapycan improve the strength of the muscles lining the airway. This can reduce snoring and decrease sleep apnea severity.Unfortunately, it is recommended that 45 minutes per day be spent on the exercises, which is not very likely for most people. There are also studies that suggest learning to play a woodwind instrument (such as the didgeridoo) may be similarly helpful.
Uses a CPAP for Sleep Apnea
Consider Surgical Treatment Options
There are a number of surgeries that are performed to treat snoring.In the past, the pillar procedure anduvulopalatopharyngoplasty (UPPP)were popular options. The former involves the implantation of artificial stabilizers in the soft palate and the latter included the surgical removal of the uvula and part of the soft palate. These procedures may only be effective in some people. Additional options include nasal surgery, including radiofrequency ablation of the nasal turbinates and straightening of the nasal septum through septoplasty. In children and rare adults, tonsillectomy can also be effective to relieve snoring.
See a Sleep Specialist
11 SourcesVerywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Dempsey JA, Veasey SC, Morgan BJ, O’Donnell CP.Pathophysiology of sleep apnea.Physiol Rev. 2010;90(1):47–112. doi:10.1152/physrev.00043.2008Jean-Louis G, Zizi F, Clark LT, Brown CD, McFarlane SI.Obstructive sleep apnea and cardiovascular disease: role of the metabolic syndrome and its components.J Clin Sleep Med. 2008;4(3):261–272.Chawla J, Waters KA.Snoring in children.J Paediatr Child Health. 2015;51(9):847-851. doi:10.1111/jpc.12976Kim KS, Kim JH, Park SY, et al.Smoking induces oropharyngeal narrowing and increases the severity of obstructive sleep apnea syndrome.J Clin Sleep Med. 2012;8(4):367–374. doi:10.5664/jcsm.2024Issa FG, Sullivan CE.Alcohol, snoring and sleep apnea.J Neurol Neurosurg Psychiatry.1982;45(4):353-9. doi:10.1136/jnnp.45.4.353Ciprandi G, Gelardi M.Open and clean: the healthy nose.Acta Biomed. 2019;90(2-S):4–6. doi:10.23750/abm.v90i2-S.8104Shukla AD, Jain S, Mishra R, Singh AK.Does ‘weight reduction’ help all adult snorers?.Lung India. 2013;30(1):16–19. doi:10.4103/0970-2113.106123Small P, Keith PK, Kim H.Allergic rhinitis.Allergy Asthma Clin Immunol. 2018;14(Suppl 2):51. doi:10.1186/s13223-018-0280-7Souza FJFB, Genta PR, de Souza Filho AJ, Wellman A, Lorenzi-Filho G.The influence of head-of-bed elevation in patients with obstructive sleep apnea.Sleep Breath. 2017;21(4):815–820. doi:10.1007/s11325-017-1524-3de Felício CM, da Silva Dias FV, Trawitzki LVV.Obstructive sleep apnea: focus on myofunctional therapy.Nat Sci Sleep. 2018;10:271–286. doi:10.2147/NSS.S141132Tien DA, Kominsky A.Managing snoring: when to consider surgery.Cleve Clin J Med. 2014;81(10):613-619. doi:10.3949/ccjm.81a.13034
11 Sources
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.Dempsey JA, Veasey SC, Morgan BJ, O’Donnell CP.Pathophysiology of sleep apnea.Physiol Rev. 2010;90(1):47–112. doi:10.1152/physrev.00043.2008Jean-Louis G, Zizi F, Clark LT, Brown CD, McFarlane SI.Obstructive sleep apnea and cardiovascular disease: role of the metabolic syndrome and its components.J Clin Sleep Med. 2008;4(3):261–272.Chawla J, Waters KA.Snoring in children.J Paediatr Child Health. 2015;51(9):847-851. doi:10.1111/jpc.12976Kim KS, Kim JH, Park SY, et al.Smoking induces oropharyngeal narrowing and increases the severity of obstructive sleep apnea syndrome.J Clin Sleep Med. 2012;8(4):367–374. doi:10.5664/jcsm.2024Issa FG, Sullivan CE.Alcohol, snoring and sleep apnea.J Neurol Neurosurg Psychiatry.1982;45(4):353-9. doi:10.1136/jnnp.45.4.353Ciprandi G, Gelardi M.Open and clean: the healthy nose.Acta Biomed. 2019;90(2-S):4–6. doi:10.23750/abm.v90i2-S.8104Shukla AD, Jain S, Mishra R, Singh AK.Does ‘weight reduction’ help all adult snorers?.Lung India. 2013;30(1):16–19. doi:10.4103/0970-2113.106123Small P, Keith PK, Kim H.Allergic rhinitis.Allergy Asthma Clin Immunol. 2018;14(Suppl 2):51. doi:10.1186/s13223-018-0280-7Souza FJFB, Genta PR, de Souza Filho AJ, Wellman A, Lorenzi-Filho G.The influence of head-of-bed elevation in patients with obstructive sleep apnea.Sleep Breath. 2017;21(4):815–820. doi:10.1007/s11325-017-1524-3de Felício CM, da Silva Dias FV, Trawitzki LVV.Obstructive sleep apnea: focus on myofunctional therapy.Nat Sci Sleep. 2018;10:271–286. doi:10.2147/NSS.S141132Tien DA, Kominsky A.Managing snoring: when to consider surgery.Cleve Clin J Med. 2014;81(10):613-619. doi:10.3949/ccjm.81a.13034
Verywell Health uses only high-quality sources, including peer-reviewed studies, to support the facts within our articles. Read oureditorial processto learn more about how we fact-check and keep our content accurate, reliable, and trustworthy.
Dempsey JA, Veasey SC, Morgan BJ, O’Donnell CP.Pathophysiology of sleep apnea.Physiol Rev. 2010;90(1):47–112. doi:10.1152/physrev.00043.2008Jean-Louis G, Zizi F, Clark LT, Brown CD, McFarlane SI.Obstructive sleep apnea and cardiovascular disease: role of the metabolic syndrome and its components.J Clin Sleep Med. 2008;4(3):261–272.Chawla J, Waters KA.Snoring in children.J Paediatr Child Health. 2015;51(9):847-851. doi:10.1111/jpc.12976Kim KS, Kim JH, Park SY, et al.Smoking induces oropharyngeal narrowing and increases the severity of obstructive sleep apnea syndrome.J Clin Sleep Med. 2012;8(4):367–374. doi:10.5664/jcsm.2024Issa FG, Sullivan CE.Alcohol, snoring and sleep apnea.J Neurol Neurosurg Psychiatry.1982;45(4):353-9. doi:10.1136/jnnp.45.4.353Ciprandi G, Gelardi M.Open and clean: the healthy nose.Acta Biomed. 2019;90(2-S):4–6. doi:10.23750/abm.v90i2-S.8104Shukla AD, Jain S, Mishra R, Singh AK.Does ‘weight reduction’ help all adult snorers?.Lung India. 2013;30(1):16–19. doi:10.4103/0970-2113.106123Small P, Keith PK, Kim H.Allergic rhinitis.Allergy Asthma Clin Immunol. 2018;14(Suppl 2):51. doi:10.1186/s13223-018-0280-7Souza FJFB, Genta PR, de Souza Filho AJ, Wellman A, Lorenzi-Filho G.The influence of head-of-bed elevation in patients with obstructive sleep apnea.Sleep Breath. 2017;21(4):815–820. doi:10.1007/s11325-017-1524-3de Felício CM, da Silva Dias FV, Trawitzki LVV.Obstructive sleep apnea: focus on myofunctional therapy.Nat Sci Sleep. 2018;10:271–286. doi:10.2147/NSS.S141132Tien DA, Kominsky A.Managing snoring: when to consider surgery.Cleve Clin J Med. 2014;81(10):613-619. doi:10.3949/ccjm.81a.13034
Dempsey JA, Veasey SC, Morgan BJ, O’Donnell CP.Pathophysiology of sleep apnea.Physiol Rev. 2010;90(1):47–112. doi:10.1152/physrev.00043.2008
Jean-Louis G, Zizi F, Clark LT, Brown CD, McFarlane SI.Obstructive sleep apnea and cardiovascular disease: role of the metabolic syndrome and its components.J Clin Sleep Med. 2008;4(3):261–272.
Chawla J, Waters KA.Snoring in children.J Paediatr Child Health. 2015;51(9):847-851. doi:10.1111/jpc.12976
Kim KS, Kim JH, Park SY, et al.Smoking induces oropharyngeal narrowing and increases the severity of obstructive sleep apnea syndrome.J Clin Sleep Med. 2012;8(4):367–374. doi:10.5664/jcsm.2024
Issa FG, Sullivan CE.Alcohol, snoring and sleep apnea.J Neurol Neurosurg Psychiatry.1982;45(4):353-9. doi:10.1136/jnnp.45.4.353
Ciprandi G, Gelardi M.Open and clean: the healthy nose.Acta Biomed. 2019;90(2-S):4–6. doi:10.23750/abm.v90i2-S.8104
Shukla AD, Jain S, Mishra R, Singh AK.Does ‘weight reduction’ help all adult snorers?.Lung India. 2013;30(1):16–19. doi:10.4103/0970-2113.106123
Small P, Keith PK, Kim H.Allergic rhinitis.Allergy Asthma Clin Immunol. 2018;14(Suppl 2):51. doi:10.1186/s13223-018-0280-7
Souza FJFB, Genta PR, de Souza Filho AJ, Wellman A, Lorenzi-Filho G.The influence of head-of-bed elevation in patients with obstructive sleep apnea.Sleep Breath. 2017;21(4):815–820. doi:10.1007/s11325-017-1524-3
de Felício CM, da Silva Dias FV, Trawitzki LVV.Obstructive sleep apnea: focus on myofunctional therapy.Nat Sci Sleep. 2018;10:271–286. doi:10.2147/NSS.S141132
Tien DA, Kominsky A.Managing snoring: when to consider surgery.Cleve Clin J Med. 2014;81(10):613-619. doi:10.3949/ccjm.81a.13034
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